WOD / Blog
24 January 2024
Warm up: Coach’s Choice Strength/Skill: Ring Work Stimulus/Focus: Spend 10 minutes working the skill. WOD: Partner You-Go-I-Go Style WOD 30 Minute AMRAP 250/200 Meter Row 20 Air Squats 2 Ring Muscle Ups/2 Progressions Stimulus/Focus: One partner completes the round, while the other partner rests. Choose a ring muscle up progression that challenges you. Cool Down: […]
23 January 2024
Warm up: Coach’s Choice Strength/Skill: Front Squat 3 x 3 x 3 x3 x 3 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (12 Minute Cap) 10-9-8-7-6-5-4-3-2-1 Hang Power Cleans (95/65)(65/45) Thrusters (95/65)(65/45) Stimulus/Focus: Take a break before the last rep of hang power cleans each round. Try […]
22 January 2024
Warm up: Coach’s Choice Strength/Skill: Floor Press 6 x 4 Stimulus/Focus: Use 80% for all sets. Lift on 2-minute clock. WOD: 6 Rounds (2 Minutes Work/1 Minute Rest) AMRAP A 10 Burpees 5 Pull Ups AMRAP B 10 Burpees 5 Strict Push Ups Stimulus/Focus: You will complete each AMRAP three times. This will be challenging […]
20 January 2024
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
19 January 2024
Warm up: Coach’s Choice Strength/Skill: Paused Back Squat 4 x 3 Stimulus/Focus: Use 75% for all sets. Pause for 2-seconds in the bottom of the squat. WOD: 15 Minute AMRAP 8 Single-Arm (Left) Dumbbell Thrusters (50/35)(35/20) 8 Single-Arm (Right) Devils Press (50/35)(35/20) 8 Single-Arm (Right) Dumbbell Thrusters (50/35)(35/20) 8 Single-Arm (Left) Devils Press (50/35)(35/20) Stimulus/Focus: […]
18 January 2024
Warm up: Coach’s Choice Strength/Skill: Rowing Skill Work WOD: 8 Rounds 3 Minutes Work/1 Minute Rest AMRAP A 250/200m Row 15 Goblet squats (1.5/1)(1/25#) AMRAP B 500/400m Bike Erg or 25/20 Assault Bike Calories 15 Kettlebell Swings (1.5/1)(1/25#) Stimulus/Focus: Push hard on the cardio component in order to give yourself time on the KB reps. […]